prog 6/8
Built up to moderate weight
3 RIR
No fails - RPE 8
7 x every 3 min
3 reps

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Develop explosive overhead power and stability
Improve speed and consistency under the bar
RPE 8 Challenging, but controlled throughout
Drive vertically with the legs before dropping under the bar

👉 “Fast bar. Quiet feet. Strong lockout.”

Shoulder Press 3x4x80%
Rest 2min

For Time (with a Partner)
Cash-In: 1,943 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (20/14lb)
10 Thrusters (135/95 lb)
Cash-Out: 1,967 Row

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

For time:
1.6 km Run
100 pull-ups
200 push-ups
300 squats
1.6 km Run

• Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

• If you’ve got a twenty pound vest or body armor, wear it.

Back Squat 5x2 @82,5%+

For Time :

Run 400m / Bike 800m
30 Power Snatch 42,5/30kg

TC 6

4-rep maximum for Front Squat

Row 42.195m for time!

E3M x 5

5 bench press V.2-3

Tavoite: - Rakentaa perusvoimaa penkkipunnerukseen. Ohjeet: - Painot huomioiden toistoreservi. - Viimeiset toistot saa olla raskaita, mutta ei grind! - Jos tekniikka hajoaa → kevennä heti

Back Squat 4x6 @65-75%